In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes

Performance: Front Squat – 3-3-3-3
Fitness: Front squat 5×5 – After each round 20 sit throughs

Part 2 – Conditioning: “Texas Style”

Performance: AMRAP 12 Minutes:

  • 5 Front Squat (135/95lb)
  • 10 Box Jumps (24/20)
  • 10 Pull-ups (scale up to 5 C2B or 3 MUs)

Rest exactly 2 min after AMRAP, then…

  • Max effort Double-Unders in 2 min

(Level II goal is 50 double-unders or more accumulated in 2 minutes)

Fitness: AMRAP 12 Minutes:

  • 5 Front Squat RPE 5
  • 10 Box Jumps to a lower box (no step-ups unless you have an impact issue)
  • 12 Ring Rows

Rest exactly 2 min after AMRAP, then…

  • Max effort Single-Unders in 2 min

 

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